Freezer Meal Recipes / Dinner / Tilapia with Spinach, Mushrooms, Tomatoes and Herbs

Tilapia with Spinach, Mushrooms, Tomatoes and Herbs

Rich in omega-3's, vibrant herbs and fresh vegetables this fish centric dish makes for light yet satisfying dinnertime fare.
4 Servings Meet The Cook Print
Tilapia with Spinach, Mushrooms, Tomatoes and Herbs

Ingredients

  • 2 cups dice Mushrooms
  • 2 cups dice Tomato
  • 2 cups chop Spinach
  • ¾ cups chop Basil, Fresh
  • ¾ cups chop Parsley, Fresh
  • 3 teaspoons mince Garlic, Cloves
  • 3 tablespoons Olive Oil
  • ¼ cups Lime Juice
  • ½ teaspoons zest Lime
  • ¼ teaspoons Salt
  • ½ teaspoons Black Pepper
  • 1 pound Tilapia

Freezer Containers

  • 4 Quart Freezer Bags
  • 1 Gallon Freezer Bag

Supplies

  • Foils
  • Labels

Nutritional Information

  • Serving Size = 4 ounces fish with salsa
  • 252 Calories
  • 13g Fat
  • 2g Sat Fat
  • 40mg Cholesterol
  • 483mg Sodium
  • 418mg Potassium
  • 11g Carbs
  • 3g Fiber
  • 5g Sugar
  • 25g Protein
  • 7 WW+ Points
  • 5 WW SmartPoints

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Combine chopped mushrooms, tomatoes and spinach and set aside.
  2. Mix basil, parsley, garlic, oil, lime juice, lime zest, salt and pepper in a food processor until smooth.
  3. Put each tilapia fillet into a quart size freezer bag and divide the herb mixture among the tilapia. Move tilapia around until fully coated.
  4. Divide the chopped mushrooms, tomatoes and spinach among the bags.
  5. Allow fish to marinate in refrigerator for an hour.
  6. Place tilapia on individual pieces of foil and form a foil packet.
  7. Pour remaining contents of each quart bags into the individual foil packets and close.
  8. Broil tilapia for 10 minutes, or until fish flakes easily with a fork.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Combine chopped mushrooms, tomatoes and spinach and set aside.
  2. Mix basil, parsley, garlic, oil, lime juice, lime zest, salt and pepper in a food processor until smooth.
  3. Put each tilapia fillet into a quart size freezer bag and divide the herb mixture among the tilapia. Move tilapia around until fully coated.
  4. Divide the chopped mushrooms, tomatoes and spinach among indicated number of gallon freezer bags.
  5. Place quart sized freezer bags into indicated number of gallon freezer bags, label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Place tilapia on individual pieces of foil and form a foil packet.
  2. Pour remaining contents of each quart bags into the individual foil packets and close.
  3. Broil tilapia for 10 minutes, or until fish flakes easily with a fork.

8 Comments

Join the discussion
  1. I do something similar but with onions and zucchini instead of mushrooms and spinach. Can’t wait to give this version a spin! Thanks!

  2. I’m confused by the lime. Should it be chopped? Juiced? Quartered?I’m in the middle of making this now, so it’s a bit late, but I’m still curious.

    1. Pamela, it looks like the juice of one lime and then the zest. It’s easiest to zest the lime first then juice it afterward.

  3. I tried this for my family, and it did NOT cook at all! I mean, the edges of the fish were fine, but not done at all! Since everyone was ready to eat, I opened up the foil packets, threw the veggie mix in a skillet and heated until done, and threw the fish fillets on the indoor grill for a few min. Topped the fish with veggies again, and it was great! So I will do this again, but will change the cook method definatly!

  4. I am guessing it would work fine to ditch the foil and just bake or even broil the fish with the toppings on them? (Hindsight: This is probably a stupid question. I’m new to this freezer cooking concept and don’t know why I feel like that makes me new to cooking in general, too! 😉 )

    1. It probably would work to omit the foil, Christie, but the foil gets some nice steam on your fish and keeps it moist and flaky. You can bake without but would need to pay close attention as to not dry out your fish.

  5. This is Marinating now but a couple unclear things…. you are supposed to Mari ate the veg mix with the fish correct? How much of it? It’s unclear whether it says to pour remaining contents in foil with fish to bake exactly what those Conte ts are…. is it more of the veg mix in addition to the herb mix or just thr herb mix? Tha ks.

    1. You just divide the marinade evenly between each quart size bag of fish. One you’re ready to transfer to foil you place the fish in first and then top with the remaining mixture. Thanks for pointing this out! We may be able to adjust these instructions to make them a bit more clear for the future.

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